1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
9 x 50 as follows:
1- catchup free drill @ 1:00
2-3, breast pull with buoys @ 1:05- feel water on hands & forearms, especially on insweep
3 x 150 @ :10 rest-
50 2 kicks 1 pull breaststroke drill, 25 ra2 la2 free drill- except 3rd 150 is 50 swim breast (neg split), 25 swim free- neg split
1:00 rest, check HR
2 sets of:
3 x 50 kick on back @ :50- focus on UDK off each wall
2 x 75 breaststroke @ 1:10- kick/swim then swim/kick (alternate)
2 x 75 freestyle @ 1:00- kick/swim then swim/kick- as above
6 x 100 kick as follows:
1st set, odds on back (choice) @ 1:30, then evens IM kick by 25's with boards @ 1:40
2nd set, odds on back (choice) @ 1:30, then :15 extra rest, and evens BROKEN with boards @ 2:30 (75/25, 50/50, and 25/75- all @ :10 rest)
1:00 rest between sets, check HR
Until 7:15 a.m., finish up with...
2 x 150 swim backstroke desc 1-2 @ 2:10
1 x 150 swim free br 3/5/3 by 50's (or with shnorkels) @ 1:50
:30 rest after every 3rd round to check HR.
3 x 50 easy choice @ :55 @ 7:12 a.m. Do an excellent job in school today and get excited to race this weekend. Have a great day!
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